The world is obsessed with the keto diet. The bottom line is simple: avoiding carbohydrates for a slim figure. No more consequences and restrictions. Doesn’t this offer seem suspicious to you? Let’s figure it out.
A low-carb diet is called a “keto diet” or a”ketogenic diet.” Such a nutritional system implies a change in diet in favor of fats and proteins. Carbohydrates are strictly prohibited.
Here fats become the main source of energy. Preference is given to unsaturated fatty acids: coconut and almond oil, avocado, and walnuts. The second resource is proteins. The menu includes meat, fish, seafood, and eggs. Done! Just season the dish with green leafy vegetables, and do not forget about the best electrolyte supplement for keto. But how does it work in terms of weight loss, and is it safe? Or is it just another trend? This article will find out all the truth, so stay tuned to learn more.
What is it all about?
The keto diet is one of the most widespread and popular trends today with proper nutrition and a healthy lifestyle. The celebrities’ Instagram accounts are full of recipes and spectacular photos of dishes that are just oozing fat. Research institutes are competing to publish studies that explain that you need to eat fat and get rid of body fat. So to speak, Kim Kardashian has significantly reduced her weight following a keto diet.
Those who have included lots of fat in their diet also claim that it helps to lose weight faster than strenuous jogging on the treadmill. Moreover, some nutritionists generally advise excluding sports – because it is a load, stress, and therefore cortisol, and it is not welcome at all in a keto. What do we have in the end: you have to eat deliciously, ignore sports, and at the same time you can lose weight… how is this even possible?
How does it work?
The body burns stores of glucose to get energy. When we limit our carbohydrate stores, the body has to look for other options. Ketosis is turned on – a process in which fats are consumed to obtain energy. This is the goal of a low-carb diet. What happens next? When fat breaks down, ketones are formed, and the body uses them for energy.
How do you achieve ketosis?
It is said that to achieve ketosis, it is necessary to minimize the proportion of carbohydrates in the diet. A maximum of 50 grams per day is given; it is even better to reduce it to 20. However, the missing carbohydrates must be supplemented with protein and healthy fats. After two to three days, your body should enter a state of ketosis. You can safely recognize this thanks to the urine or blood test, which you can buy at the pharmacy.
What to eat on the keto diet
Recommended foods include meat, fish and seafood, eggs, fatty dairy, cheese, and green vegetables. The most popular and healthy vegetables are cauliflower, cabbage, avocado, broccoli, zucchini, spinach, asparagus, kale, green beans, and brussels sprouts. On the other hand, carrots and potatoes are not suitable. Nuts such as pecans and macadamia are also allowed. Avoid pistachios or cashews instead.
What not to eat on a keto diet
Sugar, milk, white rice, potatoes, white flour, baked goods (made from white and sweet flour), pasta, and certain fruits (for example, bananas, grapes), and alcohol are prohibited. You can drink water, coffee (no milk), tea, and sometimes a little wine.
The keto diet is suitable for obese people who need to lose weight quickly. However, to achieve permanent weight loss, it is important to start eating healthy foods and getting enough sleep and exercise regularly. Therefore, if you are eating out while on a keto diet, consult your waiter before you order.
Have you already tried a keto diet? What do you think about it? Please share your experience in the comments below.
Author’s bio: My name is Adam Reeve and I have been a professional personal trainer and fitness instructor for over 10 years. Also, I’m a life coach, wellness writer, and low carb diets, enthusiast.